CrossFit – Mon, Dec 16
De-load
Back Squat (Weight)
Opt. 1 -Peaking Cycle- De-load 40%x5, 50%x5, 60%x5
Opt. 2-Build- Pyramid 5×3 @ 75%x3, 80%x3, 85%x3 then back down
Opt. 3 Accessory Work
Sub Back Squat for Overhead Squat
12 min AMRAP (AMRAP – Rounds and Reps)
5 Pullups
10 DB Deadlifts/Barbell Deadlifts 135/95
15 Wallballs
Accessory Work: (Weight)
Cyclist Squat
12-10-8-10-12
Light-heavy-light
Record heaviest set
In Preparation of Festivus on Saturday. We will be offering a de-load for the Back Squat, Bench Press and Deadlift. If you are planning on testing your lifts, I highly recommend doing option 1.
We will also have a sign-up sheet at the whiteboard.